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Newcomer Program
A structured beginner-friendly program designed to build confidence, learn proper technique, and develop full-body strength and muscle from the ground up.
msrp £19.99, nOW £14.99
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Proven Results
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Can The Program Be Used More Than Once?
Yes! After the 13 weeks, loop back around and restart again. The program has been designed for repeatability.
How Does This Differ From Other Programs?
This program primarily focuses on developing routine and good practices for new or returning lifters, rather than specific goals.
Do I Need Lots Of Fancy Gym Equipment
No! Even if your gym doesn't have a specific piece of equipment, each exercise has an alternative this is more than suitable.
Can I Do This Program While Bulking/Cutting?
Yes! The workout handbook has tips for cardio implementation, rest times, and food intake for both scenarios.
How Long Should Each Session Take?
Each session should take between 1 hour and 1.5 hours, depending on rest time and optional extra sets.
Can Both Men and Women Complete This?
While we have a dedicated female program, this helps with any new or returning lifter, and so is fully accesible to anyone.
HAVE ANY OTHER QUESTIONS? CONTACT US NOW!
Difficulty
Beginner: Designed for new or returning lifters who want a clear, confidence-building routine.
Length
A 13-week program with 3/4 weekly sessions, with an 3 week introductory phase, doing Upper-Lower rotation.
Goal
Develop full-body strength, improve technique, and build a solid foundation for long-term progress.
Who It's For
Anyone new to structured training, or lifters wanting a simple, effective program to build muscle development.
What's Included
Excel Spreadsheet
Tracker
pERSONAL pROGRAM pdf
tHE wORKOUT hANDBOOK
The Newcomer Program includes a fully interactive, fully customisable Excel spreadsheet built around a structured 13-week routine designed to help beginners build confidence, learn proper technique, and develop full-body strength. It begins with an optional 3-week introductory phase before moving into a simple Upper–Lower–Upper–Lower structure, with added arm work on lower days for balanced development. Weekly progression is easy to follow, with sections to log weights, sets, reps, and personal notes to track your improvement. Clear, repeatable, and supportive, this spreadsheet provides a straightforward framework for building a strong training foundation without the guesswork.
The Workout Handbook is your all-in-one training companion: a fully packed PDF that brings together all of our knowledge in one place. Inside, you’ll find clear tips and tricks for every exercise featured across our programs, general lifting cues to improve form and confidence, and practical guidance on weight loss, including effective cardio strategies. It also covers straightforward nutrition advice, common questions lifters face, and a full FAQ section dedicated to helping you get the most out of any program you follow. Easy to read, convenient to reference, and designed to support you from your first session to your final week, this handbook is the ultimate resource for anyone serious about improving their training.
The PDF version of the Newcomer Program is fully interactive, downloadable, and optimised for easy use on your phone, making it perfect for on-the-go training. It includes tappable sections, editable fields, and space to input your own notes, weights, and reps directly from your device. Designed as a streamlined companion to the Excel sheet, the PDF offers quick access to your sessions, clear guidance during workouts, and a convenient, mobile-friendly layout you can use anywhere!
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